CrossFit Nucleus, CrossFit Nucleus – CrossFit


10′ Steady AMRAP

250/200m Row

10 Push Ups

10 Rolling Sit Ups

5 PVC Pass Throughs

5 PVC OH Squats

5/5 PVC Leg Swings

10 Band Pull Aparts

5 Kips on Pull Up Bar or Shoulder Retractions

Then Position Stretches w/ empty BB

2 x :20 each

1 – Snatch Grip Squatting Quad

2 – Snatch grip OH Lockout

3 – OH Squat hold

Then 2 Rounds 5 reps each

– Good Mornings

– Snatch Grip Press Behind the neck

– OH Squats


12′ Time Cap

Metcon (Time)


– Overhead Squats

– C2B Pull Ups

RX+ 115/85

RX 95/65


EMOM for 10′ Alternating movements

8 STRICT Ring Rows

Max Unbroken Strict Push Ups in :30

*If you did Murph yesterday think about doing a conditioning piece here with 8-10 burpees and 15 light Russian kb swings 53/35

Cool Down/Stretch

1:00 Each

Left side: Kneeling Hamstring, Dragon, Lizard, Twisted Lizard, Pigeon

-then right side-

Prone twisting chest/shoulder opener, Puppy dog, saddle with arm across the front